Getting fit and having that slim body that you want has always been the goal for most individuals. Unfortunately, this goal is hard to achieve with the kind of lifestyle one is leading today. It takes a lot of discipline and temperance for you to be able to achieve that! Here are some guidelines on how to lose those excess fats in your body.
Check out these 15 ways to lose fat.
If you continue to starve yourself you will start to lose your muscle tissue and not your fats. Your metabolism will continue to slow down and the more fats in your body. So now you get the picture? Crash diets or anything that starves the body does not help at all, in fact, it gives fat an advantage to claim even more territory for that matter.
Feed yourself more protein
To maintain your lean muscle you need to eat foods more of protein. The daily intake of protein is 0.36 grams for every pound of body weight but researchers argued that this amount of protein is not enough if an individual is doing resistance training. Thus it is recommended that you go for 1 gram for every pound of body weight (American Journal of Clinical Nutrition, 2006).
Having more protein in your diet fires up your metabolism. This way your digestive system will use more energy to break it down so that you burn more calories as a result. A serving of two tablespoons of nuts, three ounces of lean meat or eight ounces of low-fat yogurt in every snack and meal is good enough.
Organic Food is Healthier
Researchers from Canada reported that most individuals who consume non-organic foods experience an abnormal dip in their metabolism while they lose weight; this is probably because of the toxins that they get from the non-organic foods which interfere with the energy-burning process. In short, these pesticides found in non-organic food make it harder for you to lose those excess fats or pounds.
The downside thing is it is quite hard to find this organic food and besides organic food is quite expensive too. Conventional food where you have to peel like bananas, orange, avocado and more works just fine. As much as possible find organic if you want to buy potatoes, cherries, spinach, sweet bell peppers, blueberries, apples, strawberries, peaches, and celery. This tends to have high levels of pesticides.
Go for Six Small Meals a Day
Eating small meals the whole day at short intervals is a good idea to lose fat. Eating every now and then helps your body to avoid metabolic slowdown. Your body will adapt to the consistency of eating every now and then so it will never slow down its metabolism. You can aim for five to six small meals a day instead of having only three big meals. Make sure that your time interval between meals does not exceed four hours. The most ideal is a three-hour interval before eating your next small meals.
Select Low Glycemic Index Food
This list of the glycemic index is actually made for diabetic patients for them to be able to monitor their sugar level. Fortunately, it has other uses since they discover that bloodstream insulin is proportional to the accumulation of fat. Its use has been extended to other fields. Thus now you have a way of identifying the best food for your diet plan. An example of a low glycemic meal is Flaked Barley with skim or soy milk, blackberries and some plant seeds like pumpkin or flaxseed for breakfast. For lunch, you can have brown grain with chicken, vegetable salad dressed in flaxseed or olive oil. For dinner, you have your fatty seafood with lots of vegetables. You can eat fruits as in between meals or have some nuts or almonds. This is just a sample of a whole day meal plan.
Choose your Carbohydrates Foods
Carbohydrates are important in one’s diet but choose healthy carbohydrates. Refined carbohydrates like rice, potatoes, and bread can increase insulin which results in slowing down of your metabolic rate which is not good if you are trying to lose those fats. It’s best if you get your carbohydrates in whole grains, fruits, and vegetables which have less effect in your insulin level. When you buy your whole grain foods like cereals and breads just make sure that it’s made of cracked wheat, whole oat or whole wheat.
Load up your Diet with Vitamins and Minerals Enriched Food
Iron is very important in carrying oxygen to different parts of your body including your muscles. If you do not have this mineral then your cells won’t have enough oxygen and this results in a slowdown in your metabolism according to a nutritionist of New York University Medical Center – Samantha Heller, R.D. You can get your daily requirement of Iron every day by having three to four servings of foods rich in iron like soy nuts, fortified cereal, lean red meat, shellfish, beans, spinach, and chicken.
Make sure that you get your daily required of Vitamin D which is very important in preserving muscle tissue. The recommended daily intake is 400 IU or you can get this in 3.5 ounces of salmon. Another rich source of Vitamin D is eggs, tuna, fortified milk, and cereal.
Capsaicin is a compound that you get from Chile Peppers and this is a great source of Vitamin C. A study showed that consuming one tablespoon of chopped peppers can temporarily increase metabolism for about twenty-three percent. It can boost your sympathetic nervous system (Journal of Nutritional Science and Vitaminology). So start stocking up on chili peppers to add up to your foods now.
Magnesium is one mineral that increases your metabolism by giving your cells energy. So when you plan your diet, target at least 320 mg of magnesium a day. Foods that are rich in magnesium include spinach where a half cups equal 80 mg of magnesium or a whole wheat bread with peanut butter equals 100 mg of magnesium.
Iodine is the one that helps create thyroid hormones in the body. Thyroid hormones regulate the metabolic rate of the body. A deficiency of this hormone can result in hyperthyroidism (over with thyroid hormone) or hypothyroidism (under). If you are hypothyroidism you will observe that you are overweight and no matter what you do to lose weight, nothing works unless your hypothyroidism is addressed or treated. Rich source of iodine is seaweed or Kelp. It also contains minerals which can help break down belly fat. Kelp is also available in supplement form.
Cold Water Therapy
The normal temperature of a human body is 98.6 degrees Fahrenheit. The colder its internal conditions the more calories the body burns just to stay warm. Drinking cold water or iced water is one way of losing weight. The body’s metabolism will work out double to compensate for the temperature change that happens in the body.
A study by German researchers showed that six cups of cold water every day can consume 50 calories a day which is enough to lose five pounds in one year and you have not made any physical effort at all. That is a very good way to lose a few pounds without exerting any effort at all. Increase water intake at least eight to twelve of eight ounces a day.
Be warned though that exposure to too much cold might do some harm and may cause serious complications for individuals who have cardiovascular problems.
Drink Tea, Milk or Coffee
Among the three beverages, Tea is the most popular when you talk about losing weight. It is said that a cup of tea can increase your metabolism rate by twelve percent that is according to a Japanese study. An antioxidant found in tea called catechins is said to provide a boost.
The most recommended is the Green Tea which is popular not only for its cancer-fighting benefits but because it can increase your metabolism too. It has been observed that individuals who take Green Tea three times a day experience increased metabolic rate by four percent according to a study published in the American Journal of Clinical Nutrition. You can actually burn extra calories of 60 a day which is equivalent to six pounds in a year.
Caffeine in coffee is a stimulant of the central nervous system so it can increase your metabolism by five to eight percent burning about ninety-eight to one hundred seventy-four calories every day. Although coffee is not a very healthy beverage still you can’t deny it that it can help lose those excess fats when using long term.
Drinking milk and having sufficient calcium in the body can help you lose weight. Insufficient calcium in the body can result to slow down in metabolism. It is important then to add milk to your daily diet. Other best sources of calcium include low-fat yogurt and fat-free milk which decreases fat absorption from other foods. Make sure to include at least three servings of dairy product every day.
Avoid alcohol as much as possible. Alcohol affects your central nervous system by depressing it resulting in a slowdown of metabolism. A British study has been conducted and the results show that alcohol when combined with a high calorie and high-fat meal, less fat is burned off and more fat is stored in the body.
Load up your diet with Fruits
Arginine is an amino acid which you will find abundance in watermelon. According to the Journal of Nutrition, this amino acid promotes weight loss. It would be great to include watermelon as a dessert in every meal or as a snack. Other sources of arginine include nuts, seeds, and seafood.
Another food good for losing weight is Banana. Banana is full of potassium which increases the metabolism of the body by controlling the water balance in the body. When you have not enough water in the body or dehydrated you will burn fewer calories. Other fruits rich in potassium include Avocado, Kiwi, Peach, Prunes, Dried Apricots and more.
Do Not Skip Breakfast
Breakfast should be your largest meal of the day and never skip breakfast. It is the one that jumps starts your metabolism. This fact is proven by a study published in the American Journal of Epidemiology. Individuals who got their total calories in the morning only gained about 1.7 pounds in over four years. Those who got their total calories zero (those who skip meals) to eleven percent gained almost three pounds. Those figures already showed that skipping breakfast as most individuals do, does not help you lose those excess fats. In fact, those individuals who skip breakfast are 4 ½ times more likely to be obese.
Eating breakfast is indeed important to the success of your weight loss plan. So target a three hundred to four hundred calorie breakfasts every day compose of fruits and high fiber cereal with skim milk. Fiber can certainly fire up your fat burn by thirty percent. Studies have already shown that those individuals whose diet component of fiber has gained very little weight over time. You should try to consume about twenty-five grams of fiber every day. This is equivalent to three servings of vegetables and fruits.
Load up your diet with Fish
Good news for fish eaters, this is the food for those who want to lose weight. According to Louis Aronne, MD of New York Presbyterian Weill Cornell Medical Center says that individuals who are fish eaters have lower levels of Leptin hormone. High levels of Leptin hormone are linked to obesity and low metabolism. So fish is definitely a dieter’s choice. Make sure to include it in your meal plan and try to aim for three to four servings of fatty fish every week. Check out some tuna, salmon or mackerel for your diet.
Get that eight hours sleep
If you do not want your waistline to increase more inches then better head to your bed early. A study conducted at the University of Chicago Medical Center showed that individuals who sleep only four hours had a hard time processing carbohydrates. What could be the reason? It is the increase of stress hormone cortisol and insulin level. When you are at stress, your body hormone cortisol stimulates your appetite and slows down your metabolism thus resulting in more fat storage in your stomach. This is the very reason why stress people easily turn out to be obese because they tend to eat more than they intend to eat.
So the best way to fight off stress is to get that eight-hour sleep and to indulge yourself in an activity which reduces stress like yoga or simply listening to some soothing music. Studies showed that stress takes a role in the leading health problem today that is obesity, therefore try to manage your stress and always take the time to de-stress.
Exercised or get involved with your favorite sport
Aside from having that healthy diet, it should be coupled with constant activity or an exercise as part of your daily routine. To make your indoor or outdoor exercise can be boring sometimes when you are alone. It definitely lacks motivation on your part especially if you are new to it. Obese people are the ones who lead a sedentary life so that a change from inactive to a very active life can be very hard. Well for once you do not have to do a routinary indoor or outdoor exercise. Being active doesn’t have to be limited with several exercises but you can actually do something that you enjoy most like walking or jogging. Even doing household chores is enough activity to burn off those calories and lose fat in the process.
Going to a grocery store to do some shopping is one activity that helps with your goal of losing weight. The key here is being active all the time. Don’t just sit in front of your computer the whole day. Even in the office make sure that you stand up or walk around every two hours or even less. Sitting down for more than four hours can result in a shutdown of an enzyme which regulates the cholesterol and fat metabolism. So stand up and walk around every now and then.
Involve yourself with your favorite sport, it promotes activity and lets you burn calories. If you like jogging then make it a part of your daily routine. Also, you can always do some cross training. Remember your body easily adapts to your activities. It burns fewer calories when you do it again and again. If you want to shoot out that metabolism, try cross training like if you do jogging now then maybe, later on, try biking? Your body is constantly introducing two different levels of activities. Now it is experiencing intense workout which results in greater metabolic afterburn since your body is working hard to recover.
If you want to lose those fats fast then weight training is the excellent way to burn fats faster. Weight training increases your resting metabolic rate. Weight training gives your metabolism a boost even after you exercise. Another reason why weight lifting is good for losing those excess fats because it changes your body composition. Many individuals do lose weight yet they seem the same because they still have the same body proportion. With weight training, along with losing the fats come the changes in your body composition. You will really see the change in you because these fats replace themselves with lean muscle.
When planning for your workout, try to divide it into two twenty minute sessions. You will increase your metabolism for two hours just after every workout thus you will burn more calories than doing only one longer session. Do you not have the time to do it? Well if you cannot go to the gym then you can always do some pushups, squats, bench step-up if not a five-minute walk every hour is sufficient enough to burn 200 to 300 calories a day.
Along with your workout, you can add some high-intensity interval training. This is a guaranteed thing to boost your metabolism. According to Glenn Gaesser, Ph.D. A study conducted at Laval University in Quebec showed that high-intensity interval training is much better than any regular exercise when it comes to burning fat. If you usually jog for one mile for ten minutes then perhaps you can add a thirty-second sprint for every five-minute jog.
There are actually a lot of ways to lose fat. We have only described a few of them. Remember, all these ways will only work out if you stay focused on your goal. Along with temperance and discipline, you will easily achieve your goal of losing those excess fats in your belly. A great lose weight program is just useless if you won’t follow it religiously.
Every lose-weight article that you encounter will always tell you that there is no shortcut when it comes to losing weight. All those crash diets might make miracles but only for a short time. The worst thing is that you will find yourself in a worse situation than you are at first. It is better to follow a healthy program that has a long-term goal of staying healthy and fit.